Tuesday 6.22.21
Prep Equipment Required: foam roller, light/medium band 1) Foam roll hamstrings 60s each 2) 4 Single Leg Upward Dog to Standing each 3) 3 Rounds: – 4 Russian Baby Makers – 6 Walking Lunges each – 8 Banded Good Mornings – 10 Up-downs 4) Box Squat w. an empty barbell 1 x 5 w. 3s […]
Monday 6.21.21
Prep Equipment Required: foam roller, barbell, light/medium band 1) Foam roll lats 60s each 2) 3-Way Banded Shoulder/Lat Stretch x 30s each position 3) 2 Rounds of: – 6 Bent-over Rows – 6 Push Press – 6 Barbell Curls – 20 Banded Pull-aparts – 10 Thoracic Rotations each A. Barbell Shoulder Press 1RM in 8 […]
Saturday 6.19.21
Prep Equipment Required: Light/medium band, light KB 1) 5 Single Leg Upward Dog to Standing each 2) 3 rounds: – 5 Banded Bird Dogs each – 5 Thoracic Rotations each – 10 Banded Overhead Squats – 10 1-arm DB Rows each 3) 400 M Run 4) Barbell Warm-up Snatch A. AMRAP 30 WITH A PARTNER […]
Friday 6.18.21
Prep Equipment Required: foam roller, medium band, barbell 1) Foam roll: lats and thoracic spine 60s each 2) Band Chicken Wing Stretch 60s each 3) 10 Russian Baby Makers 4) 2 rounds: – 6 RDL – 6 Muscle Cleans – 6 Front Rack Reverse Lunges total – 10 Band X Walks each 5) Deadlift w. […]
Thursday 6.17.21
Prep Equipment Required: foam roller, light/medium band 1) Foam roll: Pecs 60s each 2) Upward to Downward Facing Dog + Toe Touch 3) 3 rounds of: – 10 Scap Pull-ups – 15 Band Pull-aparts – 10 Thoracic Rotations each – 3-5 Tempo Push-ups 3s down A1. DB Floor Press – Neutral Grip 2/5 x 8. […]
Wednesday 6.16.21
Prep 1) 4 Spiderman Lunge each 2) BP Dynamic Warm-up A. For time: 40-30-20-10 Wall Balls (20/14) Abmat Sit-ups Calories Bike – Goal: Sustainable/consistent pace. Break sets of sit-ups and WBs into sets of 10. TIME CAP = 30:00 B. Reverse Crunch 4 x 10. Rest 60s.
Tuesday 6.15.21
Prep Equipment Required: foam roller, light KB, light/medium band 1) Foam roll glutes 60s each 2) 3 Rounds: – 4 Russian Baby Makers – 8 Goblet Reverse Lunges total – 12 Banded Glute Bridge 3) Back Squat w. an empty barbell 1 x 5 w. 3s down 2 s pause at the bottom focusing on […]
Monday 6.14.21
Prep Equipment Required: foam roller, light DB, light/medium band 1) Foam roll: Pecs 60s each 2) Upward to Downward Facing Dog + Toe Touch 3) AMRAP 6 – 5 Banded Push-ups – 10 Scap Pull-ups – 5 DB Forearm Plank Rotation each 4) Rowing Drills A. A1. Close Grip Incline Bench Press 5 x 6. […]
Saturday 6.12.21
Prep Equipment Required: foam roller, light/medium band 1) Foam roll hamstrings 60s each 2) 5 Single Leg Upward Dog to Standing each 2) AMRAP 8 at a slow pace: – 4 Russian Baby Makers – 6 Walking Lunges each – 8 Banded Glute Bridges – 10 Up-downs A. AMRAP 30 WITH A PARTNER Sledpush x […]
Friday 6.11.21
Prep Equipment Required: Medium band, light KB 1) Worlds Greatest Stretch x 5 reps each side 2) 3 Rounds of: – 5 Banded Bird Dogs each – 10 Banded Overhead Goodmornings – 10 Goblet Squats 3) Deadlift w. an empty barbell 1 x 5 with 3s down, 2s hold at the knee on the way […]